Category Archives: Workout of the Day

Tuesday

A.

2 rounds:

6-8 incline barbell bench press

5-6 strict pull ups 

2 rounds:

3-5 incline barbell bench press

3-4 strict pull ups

B.

for time:

21-15-9

hang squat clean thruster (95/65)

CTB pull ups

Thursday

A.

4 rounds:

a1) 6-8 incline barbell bench press

a2) 4-6 strict pull ups

B.

3 sets:

90s amrap:

200m run 

max calorie bike

90s rest

90s amrap:

10 push press (115/75)

10 box jump overs

max calorie row

90s rest

Friday

A.

4 sets:

6-8/leg rear foot elevated split squat

B

five sets:

In two mins, complete:

250/200m row

9 burpees

max thrusters (95/65)

rest 2 mins between sets

score = total reps thrusters

Thursday

A.

strict press 7-6-5-4-4 

B.

for time:

42 push ups

21 Hang Power Snatches (75/55)

200m Run

30 push ups

15 Hang Power Snatches (75/55)

200m Run

18 push ups

9 Hang Power Snatches (75/55)

200m Run

Wednesday

morning classes only at 1940 Van Ness! Evening classes will be held at 1185 Sutter Street!

A.

deadlift skills and drills with coach Scott

B.

12 min amrap:

15/12 cal row

12 deadlifts (155/105)

9 hang power cleans (155/105)

6 STO (155/105)